immune system weakened?
Our 10 best expert tips
every year again. As soon as the first bare trees appear, the temperatures drop and the days get shorter, the viruses are not long in coming. One cold follows the next. Once you’ve gotten out of bed, will you be haunted by the next infection? Does that sound familiar to you? Then it may well be that your immune system is weakened.
Our health experts will tell you how you can strengthen your immune system and protect yourself against the pathogens. You get your 10 best tips. So that you can survive the cold season as unscathed as possible. including some special suggestions. So please let yourself be surprised!
ready? Then let’s go!
Top 10 expert tips when your immune system is weakened:
1. Healthy Eating
The first tip is not surprising, but all the more important. A conscious and varied diet with many micronutrients promotes your immune system. With the right diet, you can multiply good bacteria in your intestines. The intestinal flora and intestinal mucosa play an important role when it comes to repelling germs.
Our nutritionist, Sarah, recommends eating a rainbow every day. That means fresh fruit and vegetables, of which different varieties as possible. From the portion sizes, you can stick to the usual rule of thumb, about 3-5 hands full per day for an adult. Watch out for high-fiber foods, such as nuts, legumes such as beans and lentils or cabbage-like vegetables such as carrots and potatoes. You should avoid sugary foods, wheat products, alcohol, too much meat and finished products.
Everything is allowed in moderation. With a relaxing evening with friends, you can also enjoy a glass of wine, because you relieve stress at the same time. Also an important factor that affects the immune system. But more on that later. If you would like to know more about healthy eating, please contact us. You can find out more about Sarah and her approach here.
2. Drink lots of water
The general recommendation for a healthy adult is at least 2-3 liters a day, approx. 30-40 ml per kg body weight. But don’t worry, you’re already eating a lot of liquid about your diet. Especially if your diet includes fruit and vegetables. Because in fresh food, a lot of water is also stored. You can absorb about 1 liter through your diet. It is best to drink water or unsweetened tea, little coffee, because it can drain fluid from the body. You should avoid sugary drinks as much as possible. If you don’t think about drinking because of the stress, you can also put a bottle of water on your desk when you work. In between, set yourself a timer that reminds you of drinking and set yourself the goal of drinking the bottle by the end of the day. For the taste, you can cut some lemon, orange, mint or other fruit and put it in the bottle.
3. Movement
Sport can help you boost your immune system in various ways. On the one hand, exercise causes you to relieve stress. You feel fitter, release happiness hormones and thus improve your state of mind. At least if you do it right. On the other hand, your body releases adrenaline. These are the body’s own stress hormones that increase the number of immune cells in the blood. Experts recommend doing sports three to five times a week. But even with two units per week, you can already achieve a big effect. You shouldn’t overdo it either, otherwise your body will release too many stress hormones and the opposite effect will occur. It is best to combine endurance units with moderate strength training. Also build regeneration phases. After a heavy load, a time window opens in which viruses and bacteria can attack more easily. mind You should plan 48 hours after a more intensive workout until you get through it again. It is also important that you enjoy training. Choose a sport that you particularly enjoy, or train with like-minded people. you can also Get experts to the side. Personal Trainers create an individual training plan for you. They motivate you and make sure you have the right execution to minimize the risk of injury. In 8 Benefits of Personal Training we have already discussed in more detail why professional support is worthwhile.
4. Sun
The scientists agree. Adequate vitamin D supply helps your immune system function properly. Studies have shown that people who have a vitamin D deficiency are also more likely to be affected by acute respiratory infections. The body’s own formation of vitamin D is recommended by sun exposure to the skin. Vitamin D preparations should only be taken if there is insufficient supply. You can have this tested by your dermatologist. Therefore, stay outdoors and in the sun, e.g., when walking or jogging. This is how you move and breathe fresh desire straight away.
In the months of October to March, the solar radiation is not sufficient to form enough vitamin D. The good thing, however, is that the body can store vitamin D. This means that if you get enough vitamin D in the summer months, it’s enough for you for the whole winter. The duration of sun exposure depends on your skin type and the season. In the summer months, at least 5 to 15 minutes are recommended, in winter and in the spring time up to 25 minutes depending on skin type.
5. stress prevention
It’s no longer a secret. Chronic stress makes you sick. And not only ensures a weakened immune system during the cold season, but can also promote many other diseases. It takes phases in which the body descends and regenerates. That’s why good stress management is important. However, this is easier said than done. We rarely choose stress consciously. And let’s be honest, he won’t be completely avoided in today’s fast-moving world anyway. For this reason, there are different approaches to minimize negative stress and to be able to deal better with challenging situations. And then there is also the difference between eustress and distress, which means something like positive and negative stress, because stress is not always bad. In stress coaching, you can identify important factors and find ways to become more relaxed. Our coach, Sabrina, will be happy to accompany you on your way. You can read more about Sabrina here.
6. Good sleep
It is important for your immune system that you sleep enough. After three hours of sleep deprivation, important defense cells are already impaired (according to a study by the University of Tübingen and the University of Lübeck, 2019). Many studies show that most people need 7 to 8 hours of sleep a day. How long we should really sleep can be very individual. And it’s not just about the duration, but also about the quality. We all have our own sleeping habits. Nightly brooding, screen times and lush meals just before bedtime can affect our sleep. In the first step, find out how many hours you need and how you can improve the quality of your sleep. There are now bracelets on the market with which you can track the individual phases at night. If you want to take a closer look at your sleeping habits with a health expert, Sabrina will be happy to help you.
7. Sauna and Ice Bathing
The Finns do it. Sauna and ice bathing can strengthen our immune system. At extreme temperatures and fluctuations, skin vessels contract and then widen again. A good workout for the vessels. The muscles are better supplied with blood and the psyche is also positively influenced. Hormones such as adrenaline and endorphins are released, which gives you a lucky kick after the sauna or the icy water. It’s best to talk to your doctor beforehand, because the extreme heat and cold can put a lot of strain on your body. If you don’t happen to have an ice bath and a sauna in the garden, changeover showers can also be an alternative. You can easily implement these in your everyday life and they cost you less overcoming.
8. Breathe properly
Yes, you read that right! Breathing also plays a crucial role when your immune system is weakened. Because only if you breathe properly, will your bloodstream be supplied with sufficient oxygen. You can also relax with proper breathing. It also affects your posture. This means that if you breathe properly, your body will automatically straighten up. You can reduce or prevent postural and back problems. Sabrina has completed several training courses for breathing and will be happy to teach you the right techniques. Over the years we have often forgotten how to breathe properly. But the good news is, we can learn it again. There are only a few points to consider. For a day, you can pay attention to how you breathe for a day. Do you breathe flat or deep? In the stomach or chest? Fast or slow? And does breathing change over the course of the day depending on the situation you are exposed to?
9. Dealings
In friendly contact with other people or through physical contact like a hug, happiness hormones are released. These hormones do a lot of positive things in your body. At the same time, your mental health is also strengthened. You will experience social security and a strengthening of your self-esteem through the dedication of other people. A secure social network that catches you in crises is an important pillar of your resilience, which in turn affects your stress experience. But relationships can also cause stress. Then you should recognize harmful behaviors, solve conflicts constructively and learn differentiation. In a coaching, we can get to the bottom of your behavior so that you can have intact relationships that enrich you.
10. Hobbies, Laugh, Sing, Dance
Anything that your heart pleases and lets you relax is also beneficial for your health. Because stress hormones are broken down in your body, which can weaken your immune system. Do you have a hobby where you forget everything around you? where you can switch off completely and come up with other thoughts? Perfect, then maybe you can give the activity even more space in your life? If not, then it is best to start the search directly. Is there anything you’ve always wanted to try? Dancing salsa, knitting, singing in a choir, jumping a trampoline or learning a new musical instrument. There are no limits to your creativity. If you’re pursuing an active pastime, you can also kill two birds with one swatter. In this way, you can also build more movement directly into your everyday life. You can create a list of all the activities you’ve always wanted to do. Try it out one by one and find out what you enjoy, what makes you forget all your worries for a moment.
Which foods strengthen the immune system?
Our nutrition expert, Sarah, does not recommend any specific foods, but generally a varied and healthy diet. Because this is the best basis for providing you with all the minerals and vitamins you need. There are also no studies that can prove that, for example, vitamin C strengthens the immune system. Still, it can’t hurt. Just make sure you don’t overdo it. Therefore, you should also be careful with vitamin preparations. Because a lot, unfortunately, doesn’t always help much. It is best to clarify with your doctor or professional nutritional advice what important nutrients or vitamins are missing. You can also have your blood values checked. Based on this, you can customize your diet.
Strengthen the immune system with vitamin D?
Yes, vitamin D is important for your immune system. But you should avoid a supply if possible if there is no defect. Then, as a rule, it is sufficient to fill the vitamin D reserves naturally in the sun. Even over winter, our stores are enough to overcome the dark season. However, there are some risk groups that may be affected by vitamin D deficiency. You can find more information here. If you’re one of them, you should definitely have your doctor tested.
Does sport strengthen the immune system?
Yes, but you should pay attention to the dose. Studies have proven that more intensive sport is also more effective. But too much is not good either. In order to get in slowly and find the right training method for you, it can make sense to work with a professional. A:e personal personal trainer:in responds individually to you and motivates you. If you are interested, please contact us. We take a holistic approach with which you not only achieve your well-being, but also improve your health.
Conclusion: And what now?
Stress management, relaxation, exercise, healthy eating, appreciative relationships, hobbies. All pillars that strengthen your immune system. Quite a lot, as we know, it can quickly be overwhelming. But you can rebuild your weakened immune system in small steps. Always develop new habits to improve these aspects in your life. Rediscover yourself and do something good for you. This can also bring you a lot of fun and joy in your life at the same time.
And remember, change is a process that takes time. It is best to choose one or two areas you would like to work on. Set your milestones and stay tuned. Studies have shown that it usually takes about 66 days and 5 attempts to establish a new habit. We are happy to support you on the rocky path and help you to strengthen your immune system as quickly as possible and to promote your health in the long term.
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Your Soyou team
